FitFuel 30: 30-Day Total Body Transformation
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
HIIT (High-Intensity Interval Training)
Fitness Level
All Levels
Program Duration
30-Day
Days Per Week
5 Days / week
Time Per Workout
30-45 minutes
Equipment Required
Dumbbells, Resistance Bands
Target Gender
Male
This FitFuel 30 program is structured for maximum fat loss, endurance, and muscle toning while utilizing HIIT and strength training principles.
This program includes a mix of strength training, HIIT, and bodyweight exercises to help you achieve a toned, athletic physique. It progressively increases intensity to maximize results.
Notes for Maximum Transformation
- Rest Periods: Keep rest between exercises at 30-45 seconds to maintain intensity.
- Progression: Increase weights and intensity each week.
- Recovery: Incorporate stretching or mobility work on rest days.
- Hydration & Nutrition: Support the program with a high-protein diet and plenty of water.
Day 1: Strength & Metabolic Burn
| Exercise | Sets | Reps |
| Jump Rope | 3 | 30-60 seconds |
| Dumbbell Squat | 3 | 10-12 |
| push up | 3 | 15 |
| Dumbbell Shoulder Press | 3 | 10-12 |
| Dumbbell Reverse Lunge | 3 | 8-12 per leg |
| Push Up to Renegade Row | 3 | 6-10 |
| Jump Squat | 3 | 8-12 |
| Bicycle Crunch | 3 | 15--20 |
| Mountain Climber | 3 | 20 |
| Burpees | 3 | 10-12 |
Day 2: Upper Body Strength & Core
| Exercise | Sets | Reps |
| Barbell Bench Press | 3 | 6-10 |
| Close Grip Lat Pulldown | 3 | 8-12 |
| Rope Bicep Curls | 3 | 12-15 |
| Bench Dips | 3 | 10-15 |
| Lying Floor Leg Raise | 3 | 15 |
| Russian Twist | 3 | 20 |
| Shoulder Tap Push up | 3 | 12-15 |
| Jump Rope | 3 | 30-60 seconds |
| Jack Burpees | 3 | 10-15 |
Day 3: Lower Body & Fat Burn
| Exercise | Sets | Reps |
| Jump Rope | 3 | 30-60 seconds |
| Dumbbell Deadlifts | 3 | 8-10 |
| Bodyweight Bulgarian Split Squat | 3 | 8-12 per leg |
| The Box Jump | 3 | 10-12 |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Glute Bridge | 3 | 12-15 |
| Skater | 3 | 10-12 per leg |
| Squat Hold Calf Raise | 3 | 12-15 |
| Dumbbell Lunge | 3 | 8-12 per leg |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
Day 4: HIIT & Core Crusher
| Exercise | Sets | Reps |
| Jump Rope | 3 | 30-60 seconds |
| Burpees | 3 | 10-12 |
| One Arm Medicine Ball Slam | 3 | 12 -15 |
| Barbell Hip Thrust | 3 | 12-15 |
| Bicycle Crunch | 3 | 15--20 |
| Cross Body Mountain Climber | 3 | 20 |
| Shoulder Tap Push up | 3 | 12-15 |
| Lying Knee Raise | 3 | 30-60 sec |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
Day 5: Total Body Strength & Endurance
| Exercise | Sets | Reps |
| Tuck Jump | 3 | 10-15 |
| Bulgarian Jump Squat | 3 | 8-10 per leg |
| Incline Push Up | 3 | 8-12 |
| Barbell Bent Over Row | 4 | 8-12 |
| Jump Squat | 3 | 8-12 |
| dumbbell renegade row | 3 | 6-10 |
| Reverse Lunge Knee | 3 | 8-10 per leg |
| Bicycle Crunch | 3 | 15--20 |
| Mountain Climber | 3 | 20 |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
